BACKGROUND / APPROACH:
- #1 Ranked Coach on CoachUp™ (Over 24,000 coaches on the world's largest coaching site.)
- 4.97 Rating (out of 5) w/ over 265 "FIVE-STAR" reviews on CoachUp™.
- Over 20-yrs. of coaching experience at the high school, club, and elite levels. (FGS Coaching, Hanford HS, TSO Racing, SFV Track Club)
- Specializing in highly personalized coaching services-- customized to your goals and abilities. Together, we'll develop an INDIVIDUALIZED approach that is going to work best for you-- with an emphasis on timely, healthy, sustainable results and injury prevention. 
- I'm NOT a trainer.  We'll focus on teaching (expanding your training skillset) and guiding (through your improving levels of fitness)-- while helping avoid common injuries and stubborn performance plateaus along the way. 
- Assess, Teach/Learn, Apply, and Build/Improve. To ensure long-term, sustainable, fitness/running results-- I provide the form/gait analysis, then teach the foundational drills to optimize your running/sprint mechanics, while also building your training knowledge. Next, we'll apply these learnings/new skills with strategic workouts based on your abilities and goals to improve your performance.
- Be Your Athletic Change Agent-- w/ this newly acquired knowledge, and personalized tools/skills.  I'm here to help and guide you through your unique process.
- OUR GOAL is for you to become "self coached"-- running injury-free, making informed decisions, maximizing your training efforts, and achieving your goals... on your own, ASAP!

ALL AGES AND ABILITIES ARE WELCOME!

ATHLETE RESULTS:
- Moving On Up Towards The Front: FGSC coached athletes have gone from back-of-the-pack to mid and front-of-the-pack in their sports. (Some have even achieved national-rankings/rating as runners and team sports players.)
- Time For a New PR: Most of my athletes set a new PR/PB (Personal Record/Best) or Speed & Agility benchmarks within 6-months of training injury-free with FGS Coaching.
- Qualify For Conf/District/State: Helped runners, soccer, football, baseball/softball players achieve a lifetime athletic highlight by qualifying/medaling at the Washington (WIAA) and California (CIF) Championship meets/tournaments. 
- D1/D2 Scholarships & Podium Finishes/Medals:  Though not our main goal, I have helped numerous athletes earn D1/D2 scholarships(full/partial).  Have guided several runners to 1st Overall finishes in large road races-- and many others have medaled in their Age-Group, as well.
- Less Pain, More Gain.  Keep On Running-- FAST(er): FGSC athletes typically experience fewer injuries, quicker results and sustain their peak fitness longer with our Progressive, Periodizational, approach to their Personalized coaching. (The 3Ps-- USATF & RRCA developed/tested, race proven!)

CERTIFICATIONS:
- USA Track & Field (USATF): Distance, Sprints, Hurdles
- Road Runners Club of America (RRCA): Distance Running/Racing
- VDOT O2 Coaching:  Run S.M.A.R.T. Project
- RunDNA: Form & Gait Analysis
- Elite Running Summit-West:  w/ Olympic & HoF Coaches J.Vigil & J. Daniels
- Coaches Conventions/CE:  WA State HS Track & Field/Cross-Country (WSTFCA)
- Track & Field Official:  USA Track & Field (USATF)
- First-Aid / CPR / AED:  American Red Cross (Adult & Pediatric)

ACHIEVEMENTS: Running
- Nationally Ranked (Top 25 in US):  400m Hurdles
- National Class (Age-Graded): 400m, 1500m, Mile, 3K, 5K, 10K
- Regional Class (Age-Graded): Marathon
- Qualifier: Boston Marathon
- Record Holder(HS): 300m Hurdles, 400m; Relays: 4x100m, 4x400m
- Course Record Holder: Lewis-Clark Half-Marathon Relay
- Sponsored Athlete: Tabori Sports, Hammer Gel, RunLog Software, ExOffico Activewear

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PERSONAL STATEMENT:
"The most competitive parts of my running career were spent as a sprinter and 400IM hurdler.  However, I transitioned to running long distance by my mid-30's-- due to a finicky knee.  I continued to race, medaling overall & age-group, from the mile to the marathon. Enjoying every minute of it.  Well, most of the time--  it is running, after all! 

Along the way I discovered a passion for sharing the many benefits of the two sports I loved so much with others.  Running and cycling can provide rewards and insights well beyond the medals and fitness gains. 

I also learned how to run very competitively training only 25-30 miles per week, while balancing the demands of a busy business career, active family life-- and that finicky knee.   Having to effectively manage those time challenges and physical limitations taught me how to train smarter-- with focus, purpose, patience and resiliency; to embrace only what promotes good health and produces positive results-- and to keep a sense of perspective & humor along the way.

"I share these same strategies with all my athletes.  I'll respect your time and investment in your fitness.  Our goals are to train you injury-free, have some fun, and-- get you to "I DID IT!" ... with the least amount of time and effort necessary!

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Please contact Coach Frank with any questions re: your training or his coaching availability 

Phone:  425-591-2900
Email:  fgscoaching1@gmail.com